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Feta & Mint Bulgur Salad

Feta & Mint Bulgur Salad recipe image
This vibrant Mediterranean-inspired bulgur salad is a perfect balance of textures and flavors. The nutty, tender grains of medium-grained bulgur provide a hearty base, while crumbled feta cheese adds a salty, creamy richness. Fresh mint, crisp cucumber, and juicy tomatoes bring a bright, garden-fresh element that cuts through the richness of the cheese. Tossed in a simple yet zesty red wine vinegar and olive oil dressing, this dish is light enough for a summer lunch but substantial enough as a side. It&# 226;€™s incredibly versatile, making it an ideal choice for picnics, potlucks, or a quick weeknight dinner. The flavors meld beautifully when chilled, making it a make-ahead friendly option that tastes even better later.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 6
Calories: 102.6
Dietary: Gluten-free, Vegetarian
Description
This vibrant Mediterranean-inspired bulgur salad is a perfect balance of textures and flavors. The nutty, tender grains of medium-grained bulgur provide a hearty base, while crumbled feta cheese adds a salty, creamy richness. Fresh mint, crisp cucumber, and juicy tomatoes bring a bright, garden-fresh element that cuts through the richness of the cheese. Tossed in a simple yet zesty red wine vinegar and olive oil dressing, this dish is light enough for a summer lunch but substantial enough as a side. It&# 226;€™s incredibly versatile, making it an ideal choice for picnics, potlucks, or a quick weeknight dinner. The flavors meld beautifully when chilled, making it a make-ahead friendly option that tastes even better later.
Ingredients
  • 1 cup Bulgur; medium grained
  • 1/3 cup Feta cheese;crumbled
  • 2 oz Tomato; seeded & chopped in -1/2" pieces
  • 2 ea Green onions; thinly sliced
  • 1/3 c Cucumber;chopped,1/4" pieces
  • 2 tb Mint; basil or parsley
  • 2 tb Olive oil
  • 1 1/2 tb Red wine vinegar
  • 1/2 ts salt
  • 1/2 ts pepper
Directions
  1. 1
    Bring a large pot of salted water to a boil.
  2. 2
    Add bulgur and cook for 12 to 15 minutes, or until tender but not mushy.
  3. 3
    Drain bulgur very well and refrigerate until cool.
  4. 4
    Meanwhile, place feta, tomato, green onion, cucumber, and mint into a medium-sized serving bowl.
  5. 5
    Gently toss the vegetables and cheese together.
  6. 6
    In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
  7. 7
    Add cooled bulgur to the feta mixture and toss gently to combine.
  8. 8
    Pour the olive oil mixture over the salad and toss again to coat evenly.
  9. 9
    Taste and add more salt if necessary.
  10. 10
    Refrigerate until ready to serve.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 102.6kcal
% Daily Value *
Total Fat 4.3g7%
Saturated Fat 2.8g14%
Cholesterol 12.6mg5%
Sodium 226.2mg10%
Total Carbohydrate 12.2g5%
Dietary Fiber 2.7g11%
Sugars 0.9g
Protein 4.5g9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

For best flavor, serve the salad within a couple of hours of making it.

You can substitute fresh mint with basil or parsley if preferred.

Keywords: bulgur, feta, mint, salad, mediterranean, vegetarian, cucumber, tomato, healthy, lunch, side dish, grain salad, herb salad, quick recipe, picnic food, summer salad, vegetable, olive oil, vinegar dressing
Read it online: https://www.chefs-mate.com/recipe/feta-mint-bulgur-salad/